Episode 17 - Strength Training for Hill Running: Building Power and Confidence

Episode Summary:

In this episode, host Alison Marie discusses the biomechanics of uphill and downhill running. She highlights the physical challenges of uphill running, such as increased demand on the hip flexors and Achilles, and emphasizes the importance of strength training, particularly for hip flexors, pelvis position, and Achilles tolerance. On the other hand, she outlines the difficulties of downhill running, including eccentric muscle demands on the quads, potential issues with posture, and increased landing forces. Alison also shares strategies for training both uphill and downhill running, including hill repeats, plyometrics, and eccentric strength exercises. Additionally, she addresses how strengthening the pelvic floor can help improve downhill running for those experiencing pelvic floor symptoms. She discusses a key technique for downhill running: widening the arm swing to slow down without losing posture, a method often used by trail runners. Alison then shares three specific hill workouts and emphasizes the importance of training eccentric strength and pelvic floor responsiveness to handle the demands of both uphill and downhill running effectively.

Key Takeaways:

1. Uphill Running Challenges: Uphill running requires greater power, energy, and a forward lean, which places increased demands on the hip flexors and Achilles. Strength training for the hip flexors and pelvis position can help prepare for these challenges.
   
   
2. Downhill Running Challenges: Downhill running involves eccentric muscle demands, especially on the quads, and increased landing forces. Poor form, like leaning back or over-striding, can lead to inefficiencies and potential pelvic floor issues.
   
   
3. Arm Swing Technique for Downhill Running: Widening the arm swing while running downhill, a technique often used by trail runners, can help slow momentum without compromising posture, allowing for better control and a more efficient foot strike.
   
   
4. Training Strategies: Effective training for both uphill and downhill running includes hill repeats, plyometrics, and eccentric strength exercises. These improve cardiovascular fitness, strength, and control for handling different terrain.
   
   
5. Pelvic Floor Health: For those with pelvic floor symptoms, strengthening exercises and working on posture (stacking the ribs over the pelvis) can enhance stability and reduce discomfort while running, particularly downhill.
   
   

Time Stamps:

[00:00] - Introduction

[04:00] - Uphill Running Mechanics

[13:00] - Downhill Running Mechanics

[19:00] - Training for Uphill Running

[23:00] -Training for Downhill Running

[27:00] - Hill Workout Suggestions and Conclusion

Resources Mentioned:

• Stretch or Strengthen! What Hip Flexor Exercises Should You Do?
• Is Running Bad for the Pelvic Floor? Discover How Strength and Yielding Exercises Can Help

Quotes:

• On uphill running form: "Running uphill can be a good way of practicing that. So in it for hill repeats for better running form I would just have my runner run easy two to four miles and then at the end do some hill repeats and just slowly build a tolerance over time."
• On downhill running and controlling descent: "Make your arms wide, swing them out to the side. It will help you stay stacked and get that foot to land closer to your center of mass. It will keep you from overstriding on that downhill without feeling like you're out of control."

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